How to modify a recipe to include more vegetables and reduce fat

Lasagna is a popular meal choice for many Australians. Take a look at the simple changes you can make to the basic lasagna recipe to increase the serves of vegetables, reduce the amount of fat, and to increase the fibre content.

You could also change this basic recipe into a vegetarian lasagna by removing the mince, and replacing with roasted vegetables. Also add some kidney beans, lentils, or chickpeas as a meat alternative.

Original recipe lasagna

Ingredients

• Lasagne sheets
• 1 cup grated cheddar cheese

Mince sauce

• ¼ cup oil  
• 500gm mince
• 1 white onion chopped
• 1 clove garlic crushed
• 400gm tin chopped tomatoes
• 3 Tbsp tomato paste
• Salt and pepper to taste

Cheese Sauce

• 125gm butter
• ¼ cup plain flour
• 2 cups milk
• Pinch of salt
• Pepper
• 1 cup grated cheddar cheese

Method

Mince sauce

Heat oil and fry onion and garlic and then mince.

Add tomatoes, tomato paste, salt and pepper and simmer for 30 mins.

Cheese sauce

Melt butter and add flour to make a paste.

Slowly add milk and blend.

When thick add the cheese, salt and pepper

To assemble

Alternate layers of mince sauce, cheese sauce and lasagne sheets.

Finish with extra cheese.

Bake at 200 C for 35 mins.

Serve with garlic bread

Serves 4-6

Modified recipe: Lasagna

Ingredients

Mince sauce

• ¼ cup oil   1 Tbsp
• 500gm 250gm extra lean mince
• 2 white onions chopped
• 2 cloves garlic crushed
• 2 carrots grated
• 2 zucchini grated
• 400gm tin chopped tomatoes (no added salt)
• 3 Tbsp tomato paste (no added salt)
• 400gm tin drained lentils (no added salt)
• Salt and pepper to taste
• Oregano and basil

Cheese Sauce: (Alternatively use 500gm low fat ricotta cheese)

• 125gm butter  unsaturated margarine
• ¼ cup plain flour
• 2 cups low fat milk
• Pinch of nutmeg
• Pepper 1 cup grated cheddar cheese

Wholemeal Lasagne sheets

1 cup grated cheddar cheese ½ cup finely grated parmesan cheese

2 cups roasted pumpkin

A handful of baby spinach leaves

Method

Mince sauce

In a non-stick pan, Heat oil and fry onion and garlic and then mince.

Add vegetables and cook until tender.

Add tomatoes, tomato paste, herbs, lentils salt and pepper and simmer for 30 mins.

Cheese sauce

Melt butter margarine and add flour to make a paste.

Slowly add milk and blend.

When thick add the cheese, salt and pepper

To assemble

Alternate layers of mince sauce, cheese sauce, pumpkin and baby spinach and lasagne sheets.

Finish with extra cheese.

Bake at 200 C for 35 mins.

Serve with garlic bread. Serve with half a plate of garden salad.

Serves 4-6 6-8